Olympic Lifting, Weightlifting, Functional Fitness
Michael Dewar

This is perfect for those who are new to the sport and have limited time to train, yet are still looking to achieve great progress.

This all-inclusive training program consists of three (3) weightlifting sessions per week, each approximately 60 minutes. 

This program places a high emphasis on technical training, speed development, and building out a lifter’s “movement toolbox”; all of which are necessary for Level 2 and Level 3 training. Additionally, this program includes fundamental strength work like squats, presses, and pulls to build strength and fitness.

Level of Difficulty

This foundational Olympic weightlifting program is geared for beginners looking to get into the sport and/or those lifters who have trained for less than 3 months (with minimal exposure to formal Olympic weightlifting training programs). Many CrossFitters will find success using this program as it also allows for flexibility with WOD training yet still addresses common technical errors many beginners and CrossFitters make in the snatch, clean, and jerk.

Primary Exercises

Below are the typical weekly frequencies of each movement.

  • Squat (back and front): 1-2x/week

  • Snatch: 1-2x/week

  • Clean: 1-2x/week

  • Jerk: 1-2x/week

  • Pulling (clean and snatch/deadlifts): 1-2x/week

  • Accessory Work: 2-3x/week

0 sessions per week
Must use App app to view and log training
Team Training
sample week banner image
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
coach-avatar Michael Dewar

Weightlifting Coach, NCAA Strength and Conditioning Coach, Athlete, Outdoorsman

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

3- Day Olympic Weightlifting Program
3- Day Olympic Weightlifting Program
3- Day Olympic Weightlifting Program
3- Day Olympic Weightlifting Program